Welcome to Guided Shavasana.
Now you want to be as comfortable as possible,
Whether you're lying on a bed or lying on a yoga mat.
Please just let your body rest on whatever you're resting on,
Taking the feet slightly apart,
Hands a little way away from the body,
Palms facing upwards.
Now gently move the head from side to side and get a balanced position for the head on the floor.
And just tune into the breathing.
Let your breathing just come and like the tides of the ocean,
The breath comes and go.
You have to wait for the breath to come and go,
But you don't have to wait to be conscious,
Present,
Really present,
Effortlessly.
You don't have to do anything.
The whole arrangement,
The whole creation is going on effortlessly.
There is no tension or conflict anywhere.
Now just feel your toes.
Move,
Wriggling the toes,
Just feel the awareness that you've brought into that area of the toes.
Feel it like a warmth.
Feel that awareness trickling down the soles of your feet,
Relaxing each muscle.
Feel the warmth,
The awareness moving into the heels,
Relaxing the heels,
Moving into the ankles.
Feel the ankles relaxing.
Feet are completely relaxed.
Now feel this awareness moving into the calf muscles.
Feel the calf muscles,
Relax.
Shins relax.
Feel the knees relaxing.
Now feel the thigh muscles relax.
Feel your hamstrings like ropes on a drawbridge,
Relaxing.
Like ropes on a drawbridge,
Relaxing.
Moving into the hips,
Feel the hip joints,
Relaxing.
Feel the buttocks muscles squashing into the floor,
Relaxing completely.
Feeling the stomach muscles,
Feel any tension in the stomach as though melting into the earth.
Feel as you let it go,
The tension lets you go.
Your stomach muscles relax completely.
Feel the chest muscles now,
Relaxing.
Lungs relaxing.
Feel your heart beating in the chest effortlessly.
Feel the heart relaxing.
And now feel the whole spine,
Spinal column,
And all the vertebras relaxing.
Each vertebra relaxes.
Now just feel the muscles in the back that support the spine,
Relaxing.
Each muscle in the back relaxes completely.
Feel the shoulders relaxing.
Neck muscles relax.
To be here now,
You don't have to do a thing.
To be present is effortless.
Now just feel your arms.
Feel the awareness,
The warmth,
Trickling into the arms,
Into the biceps.
Feel the biceps letting go,
Relaxing.
As you feel this awareness,
Feel it moving into the elbows.
Feel the elbows relaxing.
Forearms relax,
Moving into the wrists.
Feel the wrists relaxing.
Hands relax.
Feel the thumbs.
Move the thumbs slightly.
And just feel the thumbs.
Stop moving the thumb.
Just feel the thumbs relax completely.
Feel your index fingers relaxing.
Middle fingers relax.
Feel the ring fingers relaxing.
Little fingers relax.
Now moving up to the neck.
Feel at the very top of the spine,
Where the spine meets the skull,
Where your head is resting on the mat.
Whatever you're resting on,
Feel that point where the skull meets the spine.
Feel that point relaxing.
Your whole body is completely relaxed.
There is no tension anywhere.
At that point,
A blue light,
Electric sky,
Colored,
Emerging at that point,
Washing through the whole top of your head.
There's nothing but blue sky colored light filling the whole head,
Between the ears,
Right through to the eyebrows.
Blue electric sky colored light fills your whole head,
Washing through the whole brain.
Blue sky colored light,
Nothing else.
Now in the center of the brain,
Visualize a golden egg of gold light resting there.
This golden liquid light moves from the fontanel,
The top of the head,
Trickling forward,
Moving into the forehead.
This gold light,
Like a waterfall,
Cascades down the forehead,
Drowning the eyes in this golden liquid light.
The eyes drop back,
Relaxing into these pools of gold liquid light.
Nothing else but gold light,
Suffusing the brain,
Forehead,
Face.
In this gold light,
Suffusing the cheeks,
Jawbone,
Nose,
Lips.
Your jaw relaxes,
Dropping slightly.
You feel the lips part slightly,
And the tongue lulls into the back of your throat.
Your ears hang like flowers from the head.
There is no tension anywhere.
Each muscle,
Each joint is completely relaxed.
Now just feeling the breath,
Feel your heartbeat again,
If you can pick it up.
And then slowly raise your arms up above your head,
And taking a huge breath,
Just stretch the right side of the body,
Stretching the right arm,
The right leg.
Give a deep stretch into the arms and the leg,
Toes,
And let go,
Exhaling.
Taking another breath,
Take a huge stretch into the left side of the body,
Stretching the left arm and the left leg.
Give a massive stretch,
Holding the breath,
And exhale,
Letting go.
Now take a giant breath,
And stretch both sides of the body equally,
Stretching both arms,
Both legs,
Clenching the buttocks muscles,
Calf muscles,
Stretching into the toes,
And then exhaling,
Relax.
Gently bending the knees,
Draw the knees into the chest,
And then wrapping your hands around your shins,
Knees,
Just gently rock from side to side,
Feeling the spine,
And gently rolling over onto the right side of the body,
Opening the eyes,
Gently opening the eyes,
Bring your awareness.
Shanti,
Shanti,
Shanti.
Wherever you are,
Have a super wonderful time.
